How to do the Buteyko Breathing Technique

A Russian breathing technique called Buteyko was created by Dr. Konstantin Buteyko, a Russian physician in the 1950's. It helps patients manage breathing disorders or conditions like asthma. The Buteyko breathing technique helps people control and manage their breathing.

Things You'll Need

• Quiet place to lay down or sit.

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Instructions

• 1

  Sit or lay in a quiet room with a chair, sofa or bed. Start to notice how you are currently breathing, focusing on each breath you take. Allow your breathing to gradually become slower and more shallow.

• 2

  Slowly inhale through your nose. By breathing through your nose your body is able to maintain higher carbon dioxide and nitric oxide levels in your lungs.

• 3

  Fully exhale through your nose, emptying your lungs completely. Be sure to breath only through your nose as mouth breathing is discouraged with the Buteyko breathing technique since it dries out air passages.

• 4

  After exhaling, hold your breath for as long as you can until you feel the urge to inhale. This may seem hard at first, but with practice you will get used to it. Do not try to hold your breath longer than necessary.

• 5

  Slowly inhale and hold your breath again for as long as you can until you feel the urge to exhale. Repeat these steps several times a day to practice breathing through your nose. Be sure to breath in and out slowly to prevent hyperventilation.